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Category: Recipe

  • Orzo with Lemon, Artichokes, and Asparagus

    Orzo with Lemon, Artichokes, and Asparagus

    How to Make Orzo with Lemon, Artichokes, and Asparagus

     

    Artichokes and asparagus are a match made in culinary heaven and are often paired together in typical Italian dishes. Among their many similarities, both crops are native to the Mediterranean and grow best in a warm to slightly cool climate. In the kitchen, they can be incorporated into healthful soup, pasta, rice, omelet, and salad recipes.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to a boil over high heat. Add 1/4 tsp salt and reduce heat to medium.
    2. Add orzo and stir. Cook orzo until tender, but still al dente. Drain orzo when done and return to pot.
    3. Meanwhile, bring a medium-size pot of water to a boil over high heat. Add asparagus and cook until tender (about 5 minutes), then drain.
    4. Add asparagus, artichoke hearts, lemon juice, lemon zest, additional 1/4 tsp salt (if desired), freshly ground pepper, and olive oil into the pot with the orzo and stir.
    5. Taste and adjust seasoning, if necessary. Garnish with cheese and serve hot.
    Fiber Focused
    Mediterranean
    Vegetarian
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    salt
    1/4 tsp

    dry orzo pasta or small gluten-free pasta
    1/2 lbs

    fresh or frozen asparagus (trimmed into 1-inch peices)
    1 lbs

    frozen artichoke hearts (thawed)
    1 (14-oz) package

    lemon juice
    1/4 cup

    zest of 1 lemon
    1

    black pepper
    1/4 tsp

    olive oil
    2 tbsp

    Pecorino Romano cheese (grated)
    1/4 cup

  • Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    How to Make Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

     


    I decided to offer this an antioxidant-infused snack prior to class and wanted you all to have it in hand for quick meals. Try adding leftover chicken, fish, or quinoa to make a complete meal.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, broccoli, avocado, blueberries, feta cheese, and sunflower seeds in a large bowl or in a large platter.
    2. Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in a blender and blend to combine. (If not using a blender, ingredients can also be whisked in a bowl until combined.)
    3. Pour dressing over salad and serve immediately.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Sides
    Salads
    No Cook
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      430mg
      9%

    Ingredients

    baby spinach
    1/2 lbs

    chopped broccoli
    1 cup

    avocado
    1/2

    blueberries
    1/4 cup

    crumbled feta cheese
    1/4 cup

    roasted sunflower seeds
    1/4 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    low-fat buttermilk
    1/4 cup

    juice and zest of 1 lemon
    1

    Poppy Seeds
    1 tsp

    fresh dill and/or other herbs
    a few sprigs

    freshly ground black pepper
    to taste

  • Creole Beef Steak

    Creole Beef Steak

    How to Make Creole Beef Steak

    Latino cooks make churrascos with thin steak, which you can use instead of cube steak in this recipe, if desired.


    15 min prep time


    40 min cook time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Season meat with 1/2 tsp salt and pepper. Heat oil in a large nonstick skillet over medium-low heat. Place a layer of meat in the skillet. On top of the meat, layer potatoes, onion, peppers, tomato, garlic, and parsley or cilantro. Sprinkle with 1/4 tsp each oregano and salt.
    2. Place another layer of meat in the skillet and repeat the layering of the other ingredients. Sprinkle with remaining oregano and salt.
    3. Pour the broth and wine in the skillet and cover. Cook until potatoes are tender, between 30–40 minutes. Place meat and vegetables on a serving platter and pour skillet juices over top.
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dessert
    Gluten-Free
    Main Dish
    One Pot
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      26g

    Ingredients

    cube steak
    1 1/2 lbs

    salt (divided)
    1 tsp

    black pepper
    1/4 tsp

    olive oil
    1 1/2 tbsp

    medium potatoes (peeled and thinly sliced)
    4

    large onions (sliced into rings)
    2

    green bell pepper (sliced into rings)
    1

    red bell pepper (sliced into rings)
    1

    plum tomatoes (thinly sliced)
    3

    garlic (thinly sliced)
    2 clove

    chopped fresh parsley or cilantro
    2 tbsp

    dried oregano (divided)
    1/2 tsp

    beef broth
    1/2 cup

    white wine
    1/2 cup

  • Lamb, Kale, and Pomegranate Salad

    Lamb, Kale, and Pomegranate Salad

    How to Make Lamb, Kale, and Pomegranate Salad

    This colorful salad looks as good as it tastes. The addition of lamb lends a “special occasion” feel to this otherwise straightforward dish, while the pomegranate amps up the flavor.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     

     


    15 min prep time


    35 min cook time


    8servings


    3 oz lamb with 1 1/2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the pomegranate juice, 3 tbsp olive oil, garlic, ginger, cinnamon, cumin, salt, and pepper in a large resealable plastic bag. Add lamb and place in refrigerator for 8 hours or overnight.
    2. Remove lamb from marinade, pat dry, and set on tray. On gas grill, turn all burners to high, close lid, and heat until hot, about 15 minutes. Scrape grates clean and brush with oil.
    3. Grill lamb, fat-side down, over medium-high heat for 25–35 minutes total depending on desired doneness, turning halfway through cooking. Aim for an internal temperature of about 145°F for medium-rare and 160°F for medium. Remove from grill and loosely cover with foil. Let rest about 15 minutes, then thinly slice. While resting, prepare salad.
    4. In large bowl, whisk together the mustard, vinegar, and 1/4 cup olive oil. Season with salt and pepper (if desired). Add kale, fennel, pomegranate seeds or grapes, and toss to coat. Arrange dressed salad on platter and top with sliced lamb, green beans, gorgonzola cheese, and toasted walnuts.
    Fiber Focused
    Grilling
    Mediterranean
    Salads
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      3 oz lamb with 1 1/2 cups salad


    • Amount per serving



      Calories





      380

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        5.1g

        26%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      32g

    • Potassium
      830mg
      18%

    Ingredients

    pomegranate seeds or sliced red grapes
    1/2 cup

    fennel bulb (thinly sliced)
    2

    baby kale
    5 cup

    olive oil
    1/4 cup

    pomegranate balsamic vinegar
    2 tbsp

    Dijon Mustard
    2 tsp

    leg of lamb (deboned, butterflied, and trimmed of visible fat)
    1 (about 4-lb)

    black pepper
    1/2 tsp

    salt
    1 tsp

    ground cinnamon
    1 tbsp

    ground ginger
    1 tbsp

    garlic (chopped)
    3 clove

    olive oil
    3 tbsp

    pomegranate juice
    1 1/2 cup

    fresh green beans (blanched)
    4 cup

    Gorgonzola cheese
    2 tbsp

    walnut halves (toasted)
    1/4 cup

  • White Bean, Lemon, and Herbed Feta Dip

    White Bean, Lemon, and Herbed Feta Dip

    How to Make White Bean, Lemon, and Herbed Feta Dip

     

    Even though it can be made in a flash, this zesty dip combines all the bright flavors of Greece in one easy-to-make dish. If you are a Mediterranean food fan, this dip will make a great addition to hummus in your repertoire. Note that when storing this dip in the refrigerator, it tends to firm up. Before serving, simply stir in water a tablespoon at a time until it becomes the desired consistency.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
    2. Taste and season with salt (if desired) and pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mediterranean
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    canned or cooked cannellini beans
    1 1/2 cup

    Greek feta cheese (cut into small pieces or crumbled)
    1/2 cup

    juice and zest of 1 lemon
    1

    extra-virgin olive oil
    1/4 cup

    fresh mint (plus extra for garnish)
    1/4 cup

    fresh oregano (plus extra for garnish)
    1/4 cup

    freshly ground black pepper
    to taste

  • Ensalada de Zanahoria & Col

    Ensalada de Zanahoria & Col

    How to Make Ensalada de Zanahoria & Col

    Al igual que ocurre con otras hortalizas crucíferas (el brécol y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcle todos los ingredientes y revuelva bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      1g

    Ingredients

    col (repollo) picado en tiras
    2 tazas

    zanahoria (rallada)
    1

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    azúcar
    1/2 cdta

    sal
    1/4 cdta

    pimienta negra
    1/2 cdta

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

  • Strawberry Mascarpone Parfaits

    Strawberry Mascarpone Parfaits

    How to Make Strawberry Mascarpone Parfaits

    Mascarpone is a soft Italian cream cheese. It is so creamy and smooth that only a small bit of it is needed to add depth and character to an otherwise ordinary recipe. These parfaits are healthy enough to be served with breakfast, or decadent enough for dessert, and they can be made in only a few minutes. Save this recipe for spring and summer, when strawberries are at their peak.


    15 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place 1 cup strawberries, mascarpone, sugar, flaxseed, and cinnamon in a blender, and whip until light.

    2. Stir in yogurt. Pour 1/3 cup of mixture into each of 6 clear parfait glasses. Top with 1 layer of remaining strawberry slices (reserving 6 for garnish).

    3. Scatter 1 Tbsp granola on top of the strawberry slices in each glass, then top each glass with another layer of remaining strawberry mixture. Add another layer of 1 Tbsp granola on top of the strawberry mixture in each glass.

    4. Garnish each glass with 1 remaining strawberry slice. Cover with plastic wrap, and refrigerate for at least 2 hours to a maximum of overnight before serving.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      4g

    • Potassium
      200mg
      4%

    Ingredients

    thinly sliced strawberries (divided)
    1 1/2 cup

    mascarpone cheese
    3/4 oz

    sugar
    1 tbsp

    whole flax seeds
    1/2 cup

    ground cinnamon
    1 tsp

    light vanilla yogurt
    1 cup

    low-fat almond granola
    3/4 cup

  • Valencian Seafood Paella

    Valencian Seafood Paella

    How to Make Valencian Seafood Paella

    Paella is known as arroz en paella in its homeland of Spain. Original paella recipes consisted of rabbit, chicken, snails, and beans. The paella pans were rubbed in ash and cooked over orange wood. This “party in a pot” is said to be a descendant of Arabian kabsah, a similar dish originating in the Arabian peninsula. Arabs introduced rice into southern Spain in the ninth century, along with spices like saffron.


    10 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook paella, uncovered, for 30–40 minutes or until all liquid is absorbed, stirring occasionally. When paella is done, allow to stand at room temperature for 10 minutes. Garnish with pimientos, and serve warm.
    2. Heat oil in a large, wide skillet over medium heat. Add onion, and cook until golden brown (about 5 minutes). Add shrimp, squid, and fish to pan. Cook until barely opaque. Add rice and lima beans, and stir in saffron, paprika, garlic, and parsley. Pour the stock over the top of the mixture, and add salt. Increase heat to high to bring to a boil, then reduce heat to low, and stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Seafood
    Dinner
    Foodie
    Main Dish
    One Pot
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      20g

    • Potassium
      360mg
      8%

    Ingredients

    olive oil
    2 tbsp

    yellow onion (diced)
    1

    jumbo shrimp (peeled and deveined)
    1/4 lbs

    baby squid (cleaned and sliced into rings)
    1 lbs

    boneless white fish fillets, such as cod or swai
    1/2 lbs

    medium-grain Spanish rice
    1 1/2 cup

    frozen lima beans (thawed and drained)
    1/2 lbs

    saffron
    1 pinch

    sweet paprika
    2 tsp

    garlic (chopped)
    1 clove

    finely chopped fresh parsley
    2 tbsp

    fish or seafood stock
    5 cup

    salt
    1/2 tsp

    jarred pimiento peppers
    1/4 cup

  • Turkey Tacos

    Turkey Tacos

    How to Make Turkey Tacos

    Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño.


    10 min prep time


    10 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the olive oil over medium-high heat.
    2. Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
    3. Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
    4. Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      19g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1/2

    finely diced jalapeño pepper
    2 tbsp

    lean ground turkey
    16 oz

    garlic (minced)
    1 clove

    ground cumin
    1 tbsp

    chili powder
    1 tbsp

    smoked paprika
    1/2 tsp

    water
    2 tbsp

    6-inch corn tortillas
    6

    avocado (diced)
    1 large

    Plain Nonfat Greek yogurt
    6 tbsp

    no-salt-added pico de gallo
    6 tbsp

  • Maple-Mustard Chicken Thighs

    Maple-Mustard Chicken Thighs

    How to Make Maple-Mustard Chicken Thighs

    This bold and flavorful chicken goes great with a side of veggies or a small green salad. Dinner is going to be delicious!


    5 min prep time


    35 min cook time


    4servings


    2 thighs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a 9-by-13-inch baking dish with cooking spray.
    2. In a small bowl, combine the mustard, syrup, and garlic. Mix well; set aside.
    3. Evenly sprinkle both sides of the chicken with the salt substitute and pepper.
    4. Dip the chicken lightly into the mustard mixture and place in the baking dish. Spoon the remaining mustard mixture on top of each chicken thigh.
    5. Bake for 35 to 40 minutes, or until the juices run clear and no pink remains in the center of the chicken. Serve hot.
    Low Carb
    Comfort Food
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 thighs


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      33g

    • Potassium
      680mg
      14%

    Ingredients

    nonstick cooking spray
    1

    coarse Dijon mustard
    2 tbsp

    maple syrup
    2 tbsp

    garlic (minced)
    1 clove

    boneless, skinless chicken thighs
    8 (about 1 1/2 lbs total)

    salt
    1/2 tsp

    black pepper
    1/4 tsp